By Umair Shafiq Khanday
Stigma and discrimination continue to be a barrier to social inclusion and access to the right care; importantly, we can all play our part in increasing awareness about which preventive mental health interventions work and World Mental Health Day is an opportunity to do that collectively. We envision a world in which mental health is valued, promoted and protected; where everyone has an equal opportunity to enjoy mental health and to exercise their human rights; and where everyone can access the mental health care they need.
WHO will work with partners to launch a campaign around the theme of Making Mental Health & Well-Being for All a Global Priority. This will be an opportunity for people with mental health conditions, advocates, governments, employers, employees and other stakeholders to come together to recognize progress in this field and to be vocal about what we need to do to ensure Mental Health & Well-Being becomes a Global Priority for all.
Are you afraid of attending public gatherings or feel overly conscious while meeting new people?
Does the feeling of being judged affect you in everyday situations?
If you have been feeling this way consistently for quite some time or if these feelings make it hard to keep up with your daily routine at work or school, then it may be an indication of sociophobia.
What is sociophobia?
Also called Social Anxiety Disorder (SAD) or social phobia, it is an intense, excessive, and irrational fear in social situations and interactions. It typically starts during the teen years and can have a significant impact on life. Some people get better as they get older. For many, however, it does not go away on its own. social phobia, everyday interactions cause significant anxiety, self-consciousness and embarrassment because you fear being scrutinized or judged negatively by others.
Phobias are persistent, excessive, irrational fears of certain objects or situations. People plagued by phobias recognize that their fears may be outsized and unreasonable, but are unable to overcome them. They are essentially addicted to their fears.
The signs and symptoms of sociophobia include blushing, sweating, trembling, rapid heartbeat, muscle tension, nausea or other stomach discomfort, lightheadedness, and other symptoms of anxiety.
Untreated severe sociophobia may be disabling to a person’s work, social and family relationships. In extreme cases, a sociophobe may begin to avoid all social situations and become housebound.
What are the common symptoms?
Feeling nervous or sweaty when in a crowd
Intense fear or anxiety during social situations.
Feeling of being judged or being self-conscious.
Fear of embarrassing the self.
Intense fear of interacting with strangers.
Fear that others will notice that one looks anxious.
Avoiding situations that make one the center of attention.
Anxiety in anticipation of a feared activity or event.
Analyzing the performance and overthinking of flaws in the interactions after a social situation.
In addition to the behavioral symptoms, physical symptoms are also present including elevated heartbeat, trembling, sweating, upset stomach or nausea, muscle spasms, feeling that your mind has gone blank etc.
What are the ways to manage sociophobia?
1) Learn more about the anxiety
Simply ignoring the anxious thoughts can sometimes lead to severe anxiety symptoms.
Educate yourself by learning the warning signs, triggers, treatment options and the latest research around it.
Self-awareness can go a long way in helping oneself or the loved ones who are struggling with this phobia.
2) MAINTAIN A JOURNAL
It is important to know what goes in the mind when having an anxiety attack and how to behave in social situations to come up with a rescue plan.
3) Try relaxation techniques Deep breathing or grounding technique, also known as the 5-4-3-2-1 technique, can help distract your mind and cope with an anxiety attack.
When feeling anxious, concentrate on your breathing. Take slow and deep regular breaths. Once your breathing is normalized,
Follow the 5-4-3-2-1 steps. Identify:
5 Things you see around you
4 things you can touch around you
3 things you can hear
2 things you can smell .
1 thing you can taste.
4) Take things slow & steady
Instead of trying all the different techniques at once, picking one and trying it out can be a better idea. Moreover, break down the problem areas into smaller situations and work on these parts individually. Once a particular situation seems under control, work on the next challenge area.
5) Communication is the key
Never sit and assume the worst but communicate with loved ones or trusted friends. An honest conversation about how one is feeling or their struggles can give them much-needed support and assurance.
Treatments for sociophobia include medications, a specific form of psychotherapy called cognitive-behavioral therapy, or a combination of medication and psychotherapy.
How to cope up with Social Anxiety?
Now that you know what Social Anxiety is and how it affects people’s lives, let us understand how do we cope up with it Or help a near and dear one to get out of it! Honestly, in the fast-paced world that we all live in, it is very difficult to identify someone who’s going through Social Anxiety. Take some time out of your busy lives, and talk to your friends. If you see anyone sitting quietly in a corner, approach him/her in a friendly way! Just approach, do not terrify them! Be friendly.
If you yourself are suffering from Social Phobia, here are some tips and tricks that could work.
Understand and accept that it is natural and you are no victim to it
Accept that anxiety is a circle of your thoughts and fears and not reality
Try communicating with friends and family.
Minimize the negative approach and take the first step.
Unfeeling restless, immediately refocus yourself on something you like.
Set goals for the day and congratulate yourself for accomplishing them.
Meditate and keep your brain calm.
Stop taking unwanted efforts to be perfect.
Eat better and get yourself some sound sleep
Remember! Sociophobia is treatable.
Talk therapy, medicines, or both can help overcome social phobia. In case of overwhelming feelings in social situations, getting professional advice can surely help.
Mental Health Treatments
Psychotherapy is the therapeutic treatment of mental illness provided by a trained mental health professional.
Medication. Medication does not outright cure mental illness.
Support Group.
Complementary & Alternative Medicine.
Self Help Plan.
Peer Support.
Umair Shafiq Khanday,B.Sc Nurse from Pacific Institute of Medical Sciences Udaipur, Gold Medalist from Sai Tirupati University
